I have told quite a few friends and family members what I am doing to fight the pain I had in my feet, hips, knees, shoulders and back that kept me from walking more than a few minutes without having to sit down or kept me home entirely. But I don't think they are listening to me. Change is hard for all of us but sometimes you just have to take the bull by the horns...or in my case, start with little changes and build upon them until you can "feel" the difference. Take a look at my grocery list, even if you can't afford organic groceries, at least eat non processed foods.
I have also stopped having inflammatory bowel issues that I have had since I was 16 years old. I love being able to know I can get up in the morning and not have to allow for 3 hours of diarrhea and stomach pain before I can leave my house or be afraid to leave my house on bad days!
My food journey to better health started 2 years ago. It all began with my new doctor asking me to read the book by Dr. Joel Fuhrman, Eat to Live. I have since modified that diet to include foods that help my particular health needs (in my opinion, Specific Carbohydrate Diet) and exclude foods that I feel are inflammatory to my gut and body (ie. processed foods, gluten, nightshade vegetables, most raw vegetables and processed sugar). I know I am doing something right because I am off all medications except a B/P pill, my labs are normal and two months ago I started walking and can now walk 2 miles without pain (my new walking/running shoes might be helping also)!
After reading the article, 10 Foods That Help Fight Depression, I decided to make a one day menu based on those foods and a few more of my favorites to show how easy it is to eat healthy. Try this menu several days a week. It is just this simple to eat foods that are good for you! (time saver tip: wash 3-4 cups of spinach using white vinegar with water rinses, just the amount you will need for the day, spin or pat dry then store in a mason jar (it only keeps one day like this).
BREAKFAST:
EGGS, ONION, GARLIC, SPINACH SAUTE
- 1 onion sliced and sautéed with 1 clove of minced garlic in olive oil
- 1 cup organic spinach or kale washed, chopped really fine like herbs, added to onion and garlic mixture cooking it just until it wilts
- 1-2 organic eggs scrambled and mixed into onions, garlic and spinach/kale (or if you can't eat eggs, add cooked beans to the mixture, it is delicious for breakfast or lunch)
- if you tolerate tomatoes and mushrooms, chop some up and add to the cooked ingredients
- 1 ounce walnuts (or sunflower seed butter spread on apple)
- 1 apple
CHICKEN SPINACH SALAD
- 1 cup organic washed spinach
- 1 cup chopped strawberries (blackberries or blueberries or a combination of them fresh or frozen)
- 3 TBSP sunflower seeds (or walnuts)
- a few sliced mushrooms
- dressing of your choice or use my strawberry dressing recipe
- 2-3 ounces chicken breast from my freezer meal starter recipes (or cooked shrimp or any kind of leftover meat)
- an entire avocado sliced, sprinkle with lime juice and salt of your choice)
- chopped tomato (if you can tolerate them)
HOMEMADE BLACK BEAN SOUP/VEGETABLES AND CHICKEN
- 1 to 2 cups black beans cooked with sauted onions, shredded carrots and celery, chopped spinach and garlic
- a side of mushrooms sautéed or cooked however you like them or leave them raw if you like
- a vegetable side of your choice
- 2-3 ounces chicken breast from my freezer meal starter recipes (or any other meat from my freezer meal starter recipes)
- Chia seed and blueberry smoothie made with your recipe of choice (I use homemade yogurt and frozen blueberries (or a combination of berries) with a little local honey if needed to sweeten)
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